Category Archives: Exercise

I recently had the opportunity to go to the Air and Water Show along Lake Michigan here in Chicago. I did a significant amount of walking and at the end of the day my low back was a bit tired. It felt fatigued. For guys who develop back issues, more specifically lower back issues, hamstring tightness is quite common and often contributes to the back pain. Did you know that tight hamstrings can alter the mechanics of your gait and change the way you should normally walk or run? It happens more often in men, however I do come across women who are particularly tight along the hamstrings. In fact, the tighter your hamstrings, the greater chance of lower back issues. Almost any issue with your lower extremity will eventually effect your lower back, if it lingers long enough. To remedy this take time to stretch the hamstrings and calf muscles several times daily and hold the stretch a minimum of 30 seconds each time you do them. A little prevention goes a long way!!

Back pain is so common among people it has its own talking points. Did you ever get into a conversation with someone only to end up comparing back pain stories? Well, here is a quick exercise that can help. Bending or twisting are the two motions most my patients perform that contributed to their back injury. Here is a simple exercise to help you bend properly, and save your back, it is called a “hip hinge”. You will need a broom. Begin by standing with feet shoulder width apart. Place the broom along the spine, holding the top of the broom against the back of your head and the base of the broom against your butt. Now hinge at the hips and flex forward but keep the broom in contact with the head and rear end. You should be hinging at the hips without rounding the lower back. You might feel some pulling in the hamstrings. Stop when the broom pulls away from the head or butt. Practice this enough so that you can do a hip hinge for almost any bending activity. It can literally save your spine.

For the avid exerciser, walking is probably under appreciated, especially if they are into harder or more strenuous workouts. As I often make note of exercise information, another new research article from the University of Colorado demonstrated with a group of couch potato office workers, that 6 bouts of brisk walking at 5 minutes per session throughout the day, was more effective than a 30 minute daily gym-type workout for overall health. This included improving mood and decreasing fatigue. Even if you have never been one to exercise much or at all, you can improve your overall health with the most minimum of effort!!

I talked about how exercise effects our immune system. Did you know that several studies have shown that when elite runners or rowers were exercising at their peak, around competition time, there was an “impressive increase” in respiratory infections? On the flip side, other studies have shown that frequent brisk walking can reduce the number of sick days by over half within 3-4 months. The ‘too-little exerciser” or the “extreme exerciser” can both be at a higher risk for infections. Moderate exercising, even a brisk walk, can make a profound positive impact on your health. Any physical activity can help. Don’t wait, it’s as simple as that!!

Last time I spoke about sports injuries. I am a certified chiropractic sports physician (CCSP) and have been treating those with sports injuries from the beginning of my career. Did you know that you can get the same care professional athletes get when they are injured? Let’s be honest, professional athletes generally can have around-the-clock care and access to all the bells and whistles that you and I probably wont get when we get hurt. However, an injury to a pro athlete is often the same injury you and I get. A major difference is, we cant miss work and tend to gut-it-out through those injuries. I don’t know about you, but if I’m not working, I usually am not making any money. So, if you or the young athlete in your family suffers a sports or non-sports injury, think Chiropractic. It works.

I had a great Fathers Day and hope everyone was able to spend some time with dad over the weekend, talk to him or share a couple of great memories of time spent with him. Dads (and moms) all over the country have taught their kids how to play various types of sports. Speaking of sports, did you know chiropractic physicians treat sports injuries of all types. In fact many chiropractors, such as myself, further their education by taking specific post-graduate classes to deal with sports injury and get additional certifications in treating those types of injuries. Those injuries could be everything from sprains and strains to concussions. So next time you or a child has a sports injury, talk to your chiropractor, I’m positive they can help!!

Last time I discussed some of the more surprising benefits of walking. I wanted to add a bit about walking and its effects on boosting the immune system. A large study of men and women found that those who walked at least 20 minutes a day, at least 5 days a week, had 43% fewer sick days than those who only exercised once a week or less. Even if they did get sick, it was for shorter duration and with milder symptoms. That sounds pretty good for just 20 minutes a day!!

I visited NYC this last weekend for the first time and found it a great place to visit. Lots of amazing things to see and do. Along with that, came a ton of walking. Walking and the subways are good ways to get around there. Did you know that there are a few surprising benefits to walking you might not know other than the usual known benefits? Research shows walking can counteract the effects of weight promoting genetics. It also helps curb the craving for a variety of sugary snacks especially in stressful situations. Walking helps reduce the risk of cancer, especially breast cancer. This exercise can help ease joint pain and increase muscle strength in the legs. Finally, walking can help boost the immune systems and help protect you during the cold and flu season. Get back to the basics and walk for your health!!

We all love our children and grandchildren, right? Did you know a huge study linked childhood obesity to having a television in their bedroom? A huge study out of London found that children with TV’s in their bedrooms by the age of 7 were far more likely to be overweight or obese by the age of 11, compared to kids who did not have the TV in their room. Girls were 30% more likely to be overweight and boys were 20% more likely. The researchers found that having a TV in the bedroom was an independent risk factor for being overweight and increased body fatness. Just think, we now have added computers, phones, tablets and other electronic media to the whole mix. Time to kick the kids outside and let them play, get dirty and experience the world again!!

Did you know that just 20 minutes of walking can help reduce inflammation? New research shows that a single 20-minute moderate intensity workout session can have anti-inflammatory effects. The cool thing about this study is that it does build upon other studies showing the benefits of physical exercise, but more importantly it showed that even people with reduced strength or mobility can benefit, even if they just perform some fast walking for 20 minutes or more. This may also help develop new therapies for individuals with auto immune disease!! Go for a fast walk and enjoy the benefits!!